Walk this way: a safe and healthy workout for moms-to-be - For Moms Only

Muscle & Fitness/Hers, April-May, 2002 by Kimberley Wang

exercising can help keep you and your baby healthy during pregnancy by improving your circulation, digestion, mobility and flexibility Some studies even suggest that exercising throughout pregnancy may result in an easier labor and birth, faster postpartum recovery and quicker return to pre-pregnancy weight, not to mention a better self-image during and after pregnancy.

So what's the best exercise for expectant mothers? The handsdown winner is walking. it's a comfortable activity that can be done safely throughout all three trimesters and at almost any time of the year. Walking can be adapted to any fitness level and performed anywhere you like.

Exercising during pregnancy also helps reduce emotional and physical tension. With all these advantages, avoiding becoming a couch potato is advisable in any trimester. But whether you choose walking or another form of exercise, the greatest benefit will be the active, healthy life you start for your child.

Walking workout

Whether you've been exercising for years or are just getting started, walking can work for you. You just have to know the basics. Remember to listen to your body for warning signs while you exercise, and consult your physician before starting any workout program.

The following walking-workout guidelines come from Joni Hyde, an American College of Sports Medicine-certified personal trainer and president of Workouts For Women, Inc. in St. Petersburg, Florida. She also has a web site, www.workoutsforwamen.com, that expectant mothers can turn to for specifically designed exercise programs.

This mother of one and a black belt in tae kwon do advises pregnant exercisers to drink plenty of fluids before, during and after exercise and wear comfortable, non-restrictive clothing. She also recommends keeping your breathing calm to prevent shortness of breath or an increase in blood pressure, along with avoiding bouncing or jerky movements. In addition, cooling down with a gradual decrease in intensity is a must.

First Trimester: Make sure you have nonskid walking shoes and a supportive bra. If you were fairly inactive before you became pregnant, start with a slow 10-minute walk and build up to a brisk 20-30 minutes. If you were active before, you can go as long as 45 minutes. A swinging motion of your arms will further increase the intensity of your workout. Avoid walking outside in high temperatures and humidity.

Second Trimester: Continue the same walking program that you engaged in during your first trimester. Your steps may be a bit clumsier now, so good posture is key to avoid straining your back or falling. Focus on proper technique by keeping your shoulders pulled back slightly, chest up, hips tucked under and head straight.

Third Trimester: Continue your walking program for as long as you comfortably can. Avoid walking on uneven terrain, which could compromise your balance.

Caution is key

"Pregnancy exercise should be for the purpose of maintaining or slightly improving muscle strength, cardiovascular fitness and posture," says Hyde. "Women should not exercise during pregnancy with the focus on losing weight, maintaining weight or making significant gains in fitness."

It's best to exercise at least three days a week, state the American College of Obstetrics and Gynecologists (ACOG) guidelines for exercising while pregnant. Stop exercising when you're fatigued and don't go to exhaustion. "Good health at any time in your life involves getting plenty of exercise," states the ACOG publication Planning Your Pregnancy. "The type and amount you can do safely during pregnancy depends on your health and how active you are before you are pregnant." Hyde adds: "Walking is a safe activity that can be carried out normally throughout the nine months of pregnancy and is one of the easier ways to start exercising if you haven't been just be sure to take the rime to gradually warm up, and do a light stretch before and after you walk."

Once the baby arrives, you can resume your walking workout about 4-6 weeks postpartum for a vaginal birth and 6-8 weeks for a surgical birth. Again, consult your physician before returning to your routine. You can even exercise with your baby by using a walking/jogging stroller. Walking together continues the promotion of a healthy lifestyle for your child and helps relieve stress while allowing for quality family time.

Above all else, exercise should always make you feel better, not worse, during pregnancy so remember to find the activity that best suits you and your current level of health and fitness.

RELATED ARTICLE: Warning Signs to Remember While Exercising

If you experience any of these symptoms, discontinue physical activity and coil your doctor

* Pain, especially in the chest, back, pubic area, abdomen or hip

* Frequent uterine contractions

* Vaginal bleeding

* Severe and sudden headache

* Fluid leakage from the vagina

* Heart palpitations

* Dizziness, faintness, lightheadedness

* Persistent nausea and vomiting

* Difficulty walking

* Increased shortness of breath